Waffle House might be famous for its buttery waffles and hearty breakfasts, but not every menu item is a diet-buster. Some choices pack solid nutrition without sacrificing flavor—while others load you up with more calories, sodium, and fat than you bargained for. Whether you’re counting calories, cutting carbs, or just want smarter options, it pays to know what’s worth ordering. Here’s your guide to the best (✓) and worst (✗) picks across the menu.
Classic Waffle — Keep It Simple
The plain classic waffle is Waffle House’s most-ordered item and one of the better breakfast splurges if you skip heavy toppings. One serving has 410 calories and 8g of protein, but syrup and butter can quickly push that higher. Stick to a small pat of butter or jam if you want to keep the calories in check.
Peanut Butter Chip Waffle — Sugar Overload
Adding peanut butter chips turns your waffle into a sugar-and-fat bomb. This topping alone adds 150 calories, 8g of fat, and 16g of sugar. Combined with the waffle, you’re looking at 560 calories and 31g of sugar—making it the highest-calorie waffle topping option.
Ham, Egg & Cheese Hashbrown Bowl — Protein Packed
This breakfast bowl delivers 40g of protein and a mix of eggs, cheese, ham, and hashbrowns. At 780 calories, it’s filling without going overboard—though the sodium is high at 2,110mg. Skipping the ham can lower your sodium count significantly.
Sausage, Egg & Cheese Hashbrown Bowl — Fat Heavy
The sausage version jumps to 920 calories and 60g of fat, making it one of the heavier breakfast bowls. You can cut sodium by ditching the cheese, but you’ll still be left with a high-fat, high-calorie meal.
Two Scrambled Eggs — Simple and Lean
A two-egg breakfast without sides is just 180 calories and 12g of protein. Adding wheat toast and sliced tomatoes makes it a more balanced meal while keeping things under 420 calories.
T-Bone & Eggs — Huge Portion, Huge Calories
This steak-and-eggs plate delivers a massive 1,230 calories and 139g of protein. It’s low in carbs but high in fat and sodium, so portioning your steak can help make it a more reasonable choice.
Regular Hashbrowns — Straightforward and Light
A single serving of golden-fried hashbrowns comes in at 190 calories. It’s one of the lighter carb sides if you skip toppings like chili, cheese, and gravy.
Triple Hashbrowns All-the-Way — Topping Overload
This supersized plate piles on every topping, hitting 900 calories and 3,490mg of sodium. It’s the definition of “all-in” and better saved for a rare splurge.
Cheese Omelet — Best Omelet Option
The cheese omelet is 500 calories and 17g of protein, making it the lightest omelet pick. You can make it even healthier by building your own with veggies instead of cheese-heavy fillings.
Cheesesteak Omelet — Heavy and High-Fat
With 630 calories and 53g of fat, this omelet is the most indulgent on the menu. Swapping to ham and cheese or a veggie omelet will help cut calories and fat.
Sliced Tomatoes — Nutrient-Rich Side
At just 10 calories, sliced tomatoes are one of the healthiest sides available. They’re a great way to add vitamins without adding fat, sugar, or sodium.
Biscuit & Sausage Gravy — Salty and Heavy
This side eats like a meal, with 470 calories and nearly 1,800mg of sodium. If you crave biscuits and gravy, splitting an order or swapping to a grilled biscuit is a better move.
Egg Sandwich — Grab-and-Go Winner
With 220 calories and 10g of protein, the egg sandwich is a solid lighter breakfast option. It’s also vegetarian-friendly and easy to customize.
Texas Bacon, Egg & Cheese Melt — Greasy Indulgence
This melt comes in at 730 calories and over 50g of fat. Switching the bacon to grilled ham slashes calories and fat without losing flavor.
Kid’s 1 Egg Breakfast — Perfect Portion
At 90 calories for the egg alone, this is a smart kid-sized option. Choosing wheat toast, sliced tomatoes, and kid’s bacon keeps it balanced without going overboard.
Kid’s Cheeseburger — Bigger Than It Sounds
Despite being a “kid’s” meal, this cheeseburger with hashbrowns packs 705 calories. A grilled cheese swap makes for a lighter alternative.
Garden Salad — Light and Allergen-Free
At just 35 calories, the garden salad is the cleanest option on the menu. Skip croutons and add a light protein like sausage for a more filling plate.
Grilled Chicken Salad — Protein Boost with a Sodium Punch
While it has an impressive 31g of protein, the grilled chicken salad comes with 950mg of sodium. Asking for dressing on the side can help keep it lighter.
Alice’s Unsweet Iced Tea — Zero-Calorie Sip
If you want flavor without sugar, this iced tea is calorie-free. It’s one of the best beverage picks besides water.
Large Chocolate Milk — Sweet but Sugary
At 440 calories and 16g of protein, it’s tempting—but the 58g of carbs and 16g of sugar make it a less healthy choice. Downsizing to regular chocolate milk helps cut back.
